Do you find that there’s too much to fit into a single day, and, there isn’t enough time to focus on losing a few Pounds?  We hear you!  Life can be busy.

Work, family, shopping, cooking, exercise, appointments, and, everything else that fills our days, can make it difficult to find the time, and motivation, to concentrate on losing weight.

Please know that, losing weight doesn’t necessarily mean making huge changes overnight. Often, it’s the small changes that we can stick to, that make the biggest difference, especially so, over time.

Try these 10 strategies to see if they help.

Choose just one, or, a few of them, and, see what works for you. Remember, there isn’t one ‘diet’ or weight-loss strategy, that works for everybody.

If you haven’t yet read our article on Willpower & Motivation, that would be a good place to start.

1) Plan & Prep Ahead

Work-weeks can be busy, and, when we’re tired and hungry it’s very easy to reach for whatever is the quickest and the easiest.

Planning your meals ahead can help you to stay organized It can also reduce the temptation to buy food when you’re out, and, it can make it easier, to stick to your overall eating plan.

You don’t have to prepare every meal for the entire week; even preparing a few meals, chopping some vegetables, cooking some protein, or, simply knowing what you’re going to eat tomorrow can make life easier. This can also save you money; and, who doesn’t like saving money!

Don’t wait until you’re absolutely starving before deciding what to eat, because that’s when the takeaway menu suddenly looks very appealing.

2) Choose More Whole or Minimally Processed Foods

Try to base most of your diet around foods that are minimally processed.

Think:

• Vegetables
• Fruit
• Beans and lentils
• Whole grains
• Fish
• Eggs
• Lean meats
• Nuts and seeds
• Dairy, if you can tolerate it

These foods can provide important nutrients, fibre, protein, and, healthy fats; however, some minimally- processed foods can still be nutricious, and example being, brown grainy bread.

The problem is that many highly processed foods are easy to overeat, and, some contain large amounts of added sugar, sodium, saturated fat, or, energy in a relatively small portion.

A large umbrella review published in The BMJ found that higher exposure to ultra-processed foods was associated with adverse health outcomes across numerous categories, although the strength and quality of evidence varied between outcomes. (pubmed.ncbi.nlm.nih.gov)

So, rather than thinking, ‘Never eat processed food;’ think, ‘Can I make whole, or minimally processed foods, the foundation of my diet?”

That sounds much more realistic to me!

3) Breakfast – Do You Really Need It?

This is something I used to believe very strongly about!  There are countless articles telling us that we MUST eat breakfast.  Personally, I don’t agree.

Research doesn’t support the idea that everyone needs breakfast in order to be healthy or lose weight.  A systematic review and meta-analysis of randomised controlled trials found that adding breakfast did not clearly improve weight loss, while skipping breakfast did not appear to cause greater weight gain in the short-term studies examined. (pubmed.ncbi.nlm.nih.gov)

For some people, breakfast is an important meal, and for others, like myself, it isn’t.

If you’re hungry in the morning, eat breakfast!  If you’re not hungry, you don’t necessarily have to force yourself to eat simply because the clock says it’s breakfast time. 

This is particularly relevant to people who exercise in the morning (also like me).

I used to work shifts, and, I would get up earlier than necessary, simply because I thought I had to eat breakfast.

It took me years to realise that I didn’t!

If I want to exercise in the morning, I eat my first meal, which is usually a brunch of sorts, later in the day, but definitely after 12 Noon.

Breakfast isn’t mandatory for everyone.

And, neither is clearing your plate!

The old-fashioned instruction to ‘clear your plate because there are children starving somewhere’ isn’t exactly helpful, because it teaches us to ignore our body’s signals of fullness. People who say this to others, in my opinion, are encouraging overeating, which is not healthy.

If you’ve had enough food, then, Stop eating!

4) Prioritise Protein – And Don’t Forget Healthy Fats

Protein can be particularly useful when you’re trying to lose weight.

Protein helps with maintaining muscle, and, research suggests that higher-protein diets can increase feelings of fullness, and help to, preserve lean muscle mass during weight loss.

Good sources include:

• Fish
• Chicken and turkey
• Eggs
• Lean meat
• Greek yoghurt and other dairy foods
• Beans
• Lentils
• Nuts and seeds

And, don’t be afraid of healthy fats!

Unsaturated fats, such as those found in olive oil, nuts, seeds, avocados, and, oily fish, can be part of a healthy diet.  However, remember that fats are energy-dense, this means that, even healthy fats can contribute to significant calories, if we eat very large amounts.

The key is balance and portion size.

5) What About Low-Carb or Keto?

You may have heard that reducing carbohydrates is the secret to weight loss.

It isn’t quite that simple.

Low-carbohydrate diets can be effective for weight loss.  Some people find that reducing carbohydrates makes it easier for them to control their appetite, and overall food intake.

However, research comparing different diets generally suggests that there isn’t one magical macronutrient ratio that works best for everyone.

A 2022 systematic review and network meta-analysis of 110 randomised trials found that several different dietary approaches could produce meaningful weight loss, with differences between diets generally becoming smaller over longer periods. (pubmed.ncbi.nlm.nih.gov)

Keto, which is a very strict low-carb way of eating, can be much more restrictive, than simply eating fewer carbohydrates.  Following a ketogenic way of eating, can be appropriate for some people, but, it’s not suitable for everyone.

If you’re considering a ketogenic diet, particularly if you have a medical condition or take medication, speak to your doctor or a registered dietitian first. 

6) Consider Intermittent Fasting or Time-Restricted Eating

Have you heard of Intermittent Fasting (IF) or Time-Restricted Eating (TRE)? There’s an article on this on our Weights2Go Community page.

There are several different approaches.

One of the most well-known is 16:8, where someone eats within an eight-hour window and fasts for the remaining 16 hours.  For example, you might have your first meal at midday and finish eating in the evening, this is largely what I have followed for the last several years.    Time-Restricted Eating focuses primarily on limiting the daily eating window; the open window is generally a certain time each day.

So, the big question is, does fasting automatically make you lose more weight?

Not necessarily.

Research suggests that IF and TRE can help with weight loss, but much of the benefit may come from helping people to reduce their overall energy intake.

A recent systematic review and meta-analysis found that Time-Restricted Eating can produce modest reductions in body weight and fat mass, but the results vary. (pubmed.ncbi.nlm.nih.gov)

When TRE is compared with conventional calorie restriction, it isn’t consistently superior.

A 2024 systematic review found that adding Time-Restricted Eating to calorie restriction did not generally produce additional weight-loss benefits compared with calorie restriction alone. (pubmed.ncbi.nlm.nih.gov)

So, if IF or TRE works for you, great!  If it doesn’t, that’s okay too.

On a very personal note, here. I can tell you that, I used intermittent fasting (IF), combined with a low-carb way of eating, and, I did lose weight.  I lost 50 Ib’s in just over  10 months. I was also exercising a lot, every day, hiking in the mountains, often in hot weather. I gave-up drinking (aka wine and beer) mostly; and all of that combined, really helped me to shift the weight that I had gained, due to injury, illness and depression. If that’s TMI (too much info) I’m sorry, I’m just being 100% open and honest, because what’s the point, otherwise.  Plus, what worked so well for me, may also help someone else, to feel their best.  Remember, I am NOT a doctor or dietician, just a normal person.  You should NOT try any form of diet or exercise without speaking to your healthcare professional first.

Please also know, that it was not easy, shifting the weight, it was a long journey, whereby I gave into temptation here and there. It’s important to learn from the mistake and keep moving forward. Also, you don’t have to fast, to lose weight. Years ago, I tried all sorts of various ‘diets,’ and none of them really worked – to me, that’s because they were brief, and, not thought of as a ‘lifestyle.’

Perhaps you’ve heard of Autophagy; which is your body’s natural cellular recycling, and cleaning process.  It’s a fascinating biological process, but, human research is still developing, and, we don’t yet have a simple formula, telling us exactly how long we need to fast for, in order to  produce, a particular health benefit.

For more information, take a look at my article about Fasting & Autophagy – which will be in our next series of articles, on our Weights2Go Community page. See you there!

7) Squeeze in Some Exercise

You don’t necessarily need to spend an hour in the gym every day.

Try squeezing movement into your everyday routine. Go for a short walk. Take the stairs. Go for a run. Ride your bike. Go for a hike. Have a swim. Do some Strength-training.

Or, simply get outside and move!

If you’re new to exercise, start slowly and gradually increase the duration or intensity as your fitness improves. Don’t feel that you have to exercise every day.  Recovery is important too.

Combining Cardio and Strength-training can be an excellent way to improve overall fitness.

This is where Weights2Go can be useful. You can use the weighted bottles to add resistance to your workout, while also having your hydration with you.

Hydrate. Strengthen. Go.

If you’re new to exercise, or are returning to exercise, or are unsure of how to perform an exercise correctly, then please consider speaking with an appropriately qualified fitness instructor, or healthcare professional.

8) Limit Alcohol

If you’re trying to lose weight, reducing your alcohol intake can be helpful.

Alcohol provides calories, and, those calories can add up surprisingly quickly.

It can also make it easier to make less nutritious food choices, particularly when we’re socialising or relaxing in the evening.

However, I wouldn’t say that alcohol automatically “stops” or “prevents” weight loss.

The bigger picture is your overall energy intake and lifestyle.

So, if you enjoy alcohol, you don’t necessarily have to think:

“I can never drink again!”

Instead, consider drinking less frequently, reducing portion sizes, or, choosing lower-calorie options.

And, of course, if you don’t drink alcohol…

No need to start!

9) Don’t Rely Solely on the Scales

Some people love weighing themselves regularly.

Others hate it.

If weighing yourself regularly helps you stay on track and doesn’t cause you any distress, that’s fine.

But, if the scales negatively affect you, there are other ways to monitor progress.

You could measure:

• Waist
• Hips
• Chest
• Thighs

You could also pay attention to how your clothes fit.

And, don’t forget your fitness! Are you walking further? Lifting heavier weights?

Finding the stairs easier? Running for longer? Feeling stronger?

These are all signs of progress.

Your body weight can also fluctuate from day to day because of hydration, food, hormones, sodium intake, and, other factors.

So, don’t panic because the scales have gone up by a Pound overnight!

It doesn’t necessarily mean you’ve gained a Pound of body fat.

10) Remember Your “Why”

This one is important.

Why are you doing this?

Maybe you want to improve your health.

Perhaps you want to become fitter.

Maybe you want to feel more comfortable in your clothes.

Perhaps you want to have more energy.

Or, maybe your doctor has recommended that you lose weight to improve a particular health marker.

Whatever your reason…

Remember your Why.

There will be days when you’re motivated. There will also be days when you aren’t!

There will be birthday parties. Holidays. Meals out. Christmas.

And, those evenings when the chocolate somehow finds its way into your hand!

Don’t expect perfection. One meal isn’t going to ruin your progress.

One missed workout isn’t going to undo all of your hard work.  Don’t give up.

Small Changes Can Add Up

You don’t have to completely change your life tomorrow.

In fact, trying to change everything at once can sometimes make things harder.

Instead, choose one or two things that you think you could realistically change.

Maybe start preparing your lunches.  Perhaps drink more water.  Walk for 20 minutes each day.

Add some Strength-training.  Reduce your alcohol intake. Eat more vegetables.

Get to bed a little earlier. Or, simply start paying more attention to your portion sizes.

Once that becomes a habit, add something else. That’s how small changes can become a lifestyle.

Weight Loss Is a Journey

There is no magic diet. There is no perfect exercise programme. There certainly isn’t one strategy that works for everyone.

What matters is finding an approach that is healthy, realistic, and sustainable for you.

Take it one step at a time. Be patient with yourself. Remember that progress isn’t always a straight line. You can have a bad day. You can have a bad week. You can eat too much. You can miss a workout. Just don’t give up.

As the saying goes…

Weight loss is a journey, a Marathon even, but, it’s not a Sprint.

Consistency is key.

And, if I can do it. Then anyone can!

You’ve got this.

Research & Further Reading

Ultra-Processed Foods and Adverse Health Outcomes: Umbrella Review of Epidemiological Meta-Analyses
A large umbrella review examining the relationship between ultra-processed food consumption and a wide range of health outcomes. The researchers found associations with numerous adverse health outcomes, although the strength and quality of evidence varied. (pubmed.ncbi.nlm.nih.gov)

Effect of Breakfast on Weight and Energy Intake: Systematic Review and Meta-Analysis of Randomised Controlled Trials
This review found that adding breakfast did not clearly promote weight loss, while skipping breakfast was not shown to cause greater weight gain in the short-term trials examined. (pubmed.ncbi.nlm.nih.gov)

Effects of Higher-Protein Diets on Body Weight and Fat Mass: A Meta-Analysis of Randomised Controlled Trials
Research examining higher-protein diets suggests that increasing protein can modestly improve weight and fat loss while helping to preserve lean mass during energy restriction. (pubmed.ncbi.nlm.nih.gov)

Comparison of Weight Loss Among Named Diet Programs in Overweight and Obese Adults: A Meta-Analysis
This large systematic review and network meta-analysis found that many different dietary approaches can produce weight loss, with differences between diets generally becoming smaller over longer periods. (pubmed.ncbi.nlm.nih.gov)

Time-Restricted Eating for Weight Loss: A Systematic Review and Meta-Analysis
A recent systematic review examining Time-Restricted Eating found modest effects on body weight and fat mass, but considerable variation between studies. (pubmed.ncbi.nlm.nih.gov)

Does Time-Restricted Eating Add Benefits to Calorie Restriction? A Systematic Review
This review found that adding Time-Restricted Eating to calorie restriction generally did not provide additional weight-loss benefits compared with calorie restriction alone. (pubmed.ncbi.nlm.nih.gov)

Alcohol Consumption and Obesity: A Systematic Review and Meta-Analysis
Research into alcohol and obesity is complex, but alcohol can contribute substantially to overall energy intake and may influence eating behaviour and body weight. (pubmed.ncbi.nlm.nih.gov)

Disclaimer

The information provided in this article is for general educational and informational purposes only. It is not intended to replace medical advice, diagnosis, or treatment from a qualified healthcare professional.

If you are new to exercise, have an existing medical condition, are taking medication, have concerns about your health, or are considering a restrictive diet such as a ketogenic diet or prolonged fasting, speak to your doctor or another appropriately qualified healthcare professional before making significant changes to your diet or exercise programme.

If you experience unexplained weight loss or weight gain, persistent digestive symptoms, or other changes that concern you, please speak to your doctor.

Research is continually evolving, and, individual responses to diet, exercise, fasting, sleep, and weight loss can vary considerably.